Asthma is a long-term disease that occurs when lung airways become inflamed, causing them to tighten and restrict breathing. Certain substances irritate airways more than others, initiating a more severe attack. Even though you may feel fine at times, the disease is permanent and can’t be cured.
Symptoms
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Coughing bouts. Most severe during the morning or night, making it difficult to breathe.
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Wheezing.
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A tight chest. Feels like something is squeezing or sitting on your chest.
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Shortness of breath and feeling as though you can’t get air out of your lungs.
Causes of symptoms
- Allergens from dust, animal fur, cockroaches, mold, pollens, grasses, and flowers.
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Irritants such as cigarette smoke, air pollution, chemicals, home décor products, and sprays (such as hairspray).
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Medicines including aspirin, other nonsteroidal anti-inflammatory drugs, and nonselective beta-blockers.
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Sulfites in food and drinks.
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Viral upper respiratory infections such as colds.
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Exercise (physical activity). Read more about exercise-induced asthma here.
Impact of exercise
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May reduce resistance to breathing by stretching the lungs and bronchial tubes.
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Prevents obesity, which may be a risk factor for asthma.
Exercise specifications
- Mid- to late-morning exercise sessions recommended.
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Avoid temperature extremes and high humidity.
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Incorporate large-muscle aerobic activities such as walking, swimming, cycling.
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Perceived exertion should remain between 11 and 13 (on a 6-20 scale).
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Exercise sessions occur 1-2 times daily, 3-7 days/week.
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Sessions should last 30 minutes, if possible.
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Resistance training is recommended 2-3 days/week, initially with lighter loads and more repetitions (up to 16).
Nutrition
As always, eat your fruits and veggies, as well as seafood, nuts, and oils to give you the advantage over asthma.
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Vitamin C – A natural antihistamine, 1-2 grams daily may help you breathe easier.
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Sources: Citrus fruits and juices, brightly colored fruits and vegetables such as broccoli, brussels sprouts, and sweet red peppers.
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Vitamin E – May be able to fend off asthma attacks.
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Sources: Sweet potatoes, fortified cereals, wheat germ, sunflower seeds, and canola oil.
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Selenium – May make breathing easier for people with asthma.
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Sources: Whole grains, seafood, and liver.
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Magnesium – Seems to soothe muscle spasms in the bronchi that trigger attacks.
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Sources: Seafood, nuts, legumes, and dark green vegetables.
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Lycopene – This carotenoid that gives many fruits and vegetables their pinkish blush may improve symptoms of exercise-induced asthma.
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Sources: Grapefruit, tomato juice, tomato sauce, and watermelon.
Resources
“Asthma” on the National Heart Lung and Blood Institute website:
www.nhlbi.nih.gov/health/dci/Diseases/Asthma/Asthma_WhatIs.html
“Asthma” on the Centers for Disease Control and Prevention website:
www.cdc.gov/asthma/
“Asthma and Allergy” on The American Lung Association website:
www.lungusa.org/site/c.dvLUK9O0E/b.33276/k.D288/Asthma.htm
The Asthma and Allergy Foundation of America:
www.aafa.org
References
Clark, Micheal A., Lucett, Scott C., and Rodney J. Corn. 2008. NASM Essentials of Personal Fitness Training, 3rd ed. Baltimore, MD, Philadelphia, PA: Lippincott Williams & Wilkins.
Editors of FC&A Medical Publishing. 2004. Fitness for Seniors: Amazing Body Breakthroughs for Super Health. Peachtree City, GA: FC&A Medical Publishing.
“What Are the Signs and Symptoms of Asthma?” National Heart Lung and Blood Institute: Diseases and Conditions Index. 17 December 2008. <http://www.nhlbi.nih.gov/health/dci/Diseases/Asthma/Asthma_SignsAndSymptoms.html>
“What is Asthma?.” National Heart Lung and Blood Institute: Diseases and Conditions Index. 17 December 2008.
<http://www.nhlbi.nih.gov/health/dci/Diseases/Asthma/Asthma_WhatIs.html>